30 minute intermediate back workout with kettlebells and a resistance band at home

Here's everything you need to try our 30 minute intermediate back workout with kettlebells and a resistance band at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Alternating Gorilla Row
  • Circuit 2
  • KB Bent Over Row
  • Single Arm KB Bent Over Row
  • KB Crush Grip Bent Over Row

Circuit 1

Complete this round 3 times.

Alternating Gorilla Row

Complete 8 repetitions

The alternating gorilla row is one of the most technically and positionally difficult horizontal pull variations available with a kettlebell.

Benefits of Alternating Gorilla Row

It is excellent at working both pulling strength and lumbar stability. The uni-lateral pull element mixed with the static hold makes this a complete exercise, working the upper back, lower back and the entire posterior chain and core musculature. This exercise is primarily for more advanced individuals who have mastered the hinge technique and can hold this position without generating too much fatigue.

How To Do Alternating Gorilla Row

  1. Deadlift the weights to the hips as you would in a wide stance kettlebell deadlift.
  2. Bend at the knees and hips, lowering the kettlebells so they are just hovering above the floor. It is important that you do not lower them too far as this will force you to round at the back at take all the weight of the kettlebells through the spine.
  3. Pull one kettlebell so that the hand is inline with the belly button, while keeping the other fixed in the starting position.
  4. Lower the weight back to the starting position and alternate to the other side. Perform the prescribed amount of repetitions.

Coaching Tips For Alternating Gorilla Row

Follow these cues to perform Alternating Gorilla Row correctly:

  • Maintain an arch in the lower back
  • Keep shoulders and hips square
  • Pull slowly with control.

Circuit 2

Complete this round 3 times.

KB Bent Over Row

Complete 10 repetitions

Coaching Tips For KB Bent Over Row

Follow these cues to perform KB Bent Over Row correctly:

  • Don't use any momentum
  • Keep chest as horizontal as possible
  • Do not flare out the elbows.

Single Arm KB Bent Over Row

Complete 10 repetitions

Coaching Tips For Single Arm KB Bent Over Row

Follow these cues to perform Single Arm KB Bent Over Row correctly:

  • Keep shoulders square
  • Don't use any momentum
  • Keep chest as horizontal as possible
  • Do not flare out elbow.

KB Crush Grip Bent Over Row

Complete 12 repetitions

Coaching Tips For KB Crush Grip Bent Over Row

Follow these cues to perform KB Crush Grip Bent Over Row correctly:

  • Hold the KB in a position you find comfortable
  • Keep an arch in the lower back and tension in the hamstrings
  • Don't use any momentum
  • Pull the weight slowly to your belly button.

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This workout was made by Sean Klein

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